Program – aim to complete M/W/F.
As per ‘testing’ do an easy 5-10min aerobic warm up on stationary bike followed by your usual ‘dryland’ mobility exercises.
Complete in order shown:
Front Squat – 1×5 @ 35k with 30s rest > 1×5 42k with 60s rest > Back Squat – Working sets: 2 (5 @ 62k THEN 6 Box Jumps – 24″ box) with 120s rest.
THEN one more set of Box Jump – 1×6.
Push press – 1×5 @ 20k with 30s rest > 1×5 25k with 60s rest > Working sets: 3×6 @ 30k with 90s rest.
Hex DL – 1×5 @ 40k with 30s rest > 1×5 60k with 60s rest > Working set: 1×6 @ 70k.
Banded Chin up – 4×8 with 60s rest.
Sled push – 4x10m @ 80k with 60s rest.
NB:
If you need less rest, the weight is too light.
Aim to add/ fortnight:
0.5kg to Push Press.
1.0kg to Squat and DL.
Lighter band for chin ups.
1kg to Sled.
Testing.
Week 0/4/8: Complete the following.
1. Do an easy 5-10min aerobic warm up on stationary bike followed by your usual ‘dryland’ mobility exercises.
2. Complete in order shown
3. For the 1st 3 exercises – complete a warmup set of 5 reps (1×5) @ 40% of ‘hoped weight’ / take 60s then > 1×3 @ 60% / take 60s then > 1×3 85% /take 60s then TESTING 1×6 100% – record.
4. For Chin ups & Sled push perform 2 x 50% efforts / take 60s between.
Refer to videos. Open in youtube to see how to / coaching cues.
Testing results:
Week 0 (14/6/24): BB Squat 60kg – 6. Z press 25kg – 6. Hex DL 70kg – 6. Chin ups – 3. Sled push 65kg.
Week 4 (29/7/24): BB Squat 70kg – 6. Z press 27.5kg – 6. Hex DL 80kg – 6. Chin ups – 5. Sled push 90kg.
Week 8 (30/8/24 – Final testing > New programming).
*Week 13 (1/10/24): BB Squat 72.5 kg – 6. Z press 27.5kg – 6. Hex DL 85kg – 6. Chin ups – 6. Sled push 90kg.
6/12/24: Front BB Squat 50kg – 6. BB Squat 75 kg – 6. Push press 37.5kg – 6. Hex DL 87.5kg – 6. Chin ups – 10. Sled push 100kg.
Re-test in 4-5 weeks – 17/1/25:
Email test results to me 😎 jeremy@summitpt.com.au
Move Well. Be Strong.